Monday 2/1/10
January 31, 2010 in Uncategorized
CF Games
Overhead Squats 3×15
Rest as needed, then:
2K Row and AMRAP Double Unders in 10 minutes
Strength
Good Mornings 3×15
WOD
2 Burpees/5 DU’s (or 20 Singles)
2 Burpees/10 DU’s (or 40 Singles)
2 Burpees/15 DU’s (or 60 Singles)
2 Burpees/20 DU’s (or 80 Singles)
2 Burpees/25 DU’s (or 100 Singles)
2 Burpees/30 DU’s (or 120 Singles)
2 Burpees/25 DU’s (or 100 Singles)
2 Burpees/20 DU’s (or 80 Singles)
2 Burpees/15 DU’s (or 60 Singles)
2 Burpees/10 DU’s (or 40 Singles)
2 Burpees/5 DU’s (or 20 Singles)
CF Endurance
Here
10 Tips for People Competing at Sectionals
Why should I stretch? Does a cheetah stretch before it chases its prey?
A word on knees, elbows, boobs, form and intensity
Oprah takes one step forward, then six steps back
Everyone at Derby City should sign up for the 2010 CrossFit Games Central East Sectional Qualifier.
“But Coach, I saw the videos from the CrossFit Games! All the competitors are beastly fire breathers. I have no business competing against them.” Bullshit! There are already over 400 competitors signed up for the Sectional. I assure you that there are not 400 fire breathers. Tons of people are signing up who are new to CrossFit or at the same level of fitness as you.
“But Coach, I can’t do all the workouts rx’d” Not a problem! Just like when you are at Derby City, the workouts can be scaled. The idea of the sectionals is to give everyone a chance to get a taste of what it is like to compete in the CrossFit Games.
“But Coach, I have never competed in anything in my life.” And now is your chance!!! There is a lot of camaraderie at Derby City. Everyone is cheering you on and helping you push yourself a bit farther than you thought you were able. Imagine being in an arena with hundreds of people cheering you on. It is a truly amazing experience that everyone should live through at least once in their life.
“But Coach, the workouts are going to be really hard….” Okay, this one is true for sure, but ask yourself, “Aren’t all your workouts hard?”
Sign up now!!! Represent Derby City. I would be proud to point each and everyone of you out while you are competing and yell, “He/She’s from Derby City!!!”
This year’s Central East Sectional Qualifier is going to be at the Greater Columbus Convention Center in Columbus, OH on March 7th. Register by clicking here.
The Crew w/ Louie Simmons of Westside Barbell
Looking at my calendar to see if I can do the Sectionals! I’m pretty excited for the Garage Games this weekend, I hope I get to do this too.
Things I overhead in the gym this morning
” I hate jump rope if I haven’t pee’d”
just another reason to show up at 6am, you never know what you’re going to hear
more things overheard at the gym today…
” I didn’t want to throw up because I didn’t want anyone to know I had oatmeal for breakfast.”
“I know why my husband doesn’t drink, he’s about three drinks away from a homosexual experience. He told our son to New Moon, what the f@ck!”
Hey guys, Is the “Here” link supposed to be the endurance wod? I’ve gone to the site a few times and I think its the anaerobic wod for the cf endurance site.
My mistake Lega… I’ll get the link fixed.
Ahahah! You overheard me wrong coach…I said….”I hate jump rope cuz it MAKES me pee!”
I am still a grain of sand, on the beach that is DCCF, so I can only imagin the things coach has put some us through. But, if you haven’t drug the sled yet give it a try. Nice one coach, I look forward to tomorrows challenge.